For improved digestion, add 2 tablespoons of raw Apple Cider Vinegar to 8 ounces of warm water, a pinch of sea salt and a shot of maple syrup. Drink 20 minutes before each meal and wait for the warming feeling in your tummy. When you feel it, you are ready to digest food better. It also helps improve anxiety due to high taurine levels.

Rich Lee, actor, director & writer

Drink plenty of water. I can’t stress how important this is. I like to have a glass of water (room temp) first thing when I wake up. It really helps awaken the body and helps with flushing out your system.

Try to surprise your body. Mix up your exercise routines. Working out using the same machines, weights, or exercises will eventually lead to slower progress.

When it comes to staying in shape I get bored easy with the same activities, so I went back to what I love which is dance. Dance has helped me not only stay in shape but has given me tons of confidence and allows me to compete with myself on a daily basis. Because I am competing with myself and I hold myself accountable for my actions going to the gym to weight lift is not a chore anymore.

When it comes to nutrition I am a food lover and because of that I try hard to not overeat. I don’t deprive myself of foods I love but when I sit down for a meal I make sure to envision whatever is unhealthy for me as a bonus for eating healthy. So by the time I get to the unhealthy part I’m already almost full so I don’t overindulge.

People always ask me what the secret is to staying fit and healthy and my reply is always the same...there is no secret, no magic pill, and no get rich quick scheme. First and foremost, to get in shape and STAY THAT WAY generally requires a lifestyle change. Giving up bad habits and replacing them with good ones is an absolute necessity. And believe it or not, you will be very happy tomorrow without those same bad habits you find yourself clinging to today.

Now, I did say there is no secret to shedding your unwanted pounds, but there ARE a few little things you can do throughout your day that will burn more calories-- taking up no extra time at all-- but can really help make a difference in both getting in or staying in shape! Here’s one of them...while walking, try mixing up your steps. In other words, rather than walk in a straight line, zig zag. I’m not talking about zigging the length of a football field and zagging the same distance, I’m talking about simply 3 or 4 steps per zig and half that per zag, then vice versa.

After you do this for a couple of minutes change up the pace in which you’re walking. Speed up for 15 seconds of a power walk then slow back down to a normal speed for the next 30 seconds. Believe it or not, most of the calories burned during walking happen while starting (acceleration) and stopping (deceleration). Walking at a normal (2.0 MPH) pace burns approximately forty calories every 15 minutes while walking rapidly burns approximately 94 calories every fifteen minutes. After doing this for a few minutes, go back to zigging and zagging. You will burn up to 20% more calories per day with this simple addition to your new or ongoing fitness lifestyle.

As a doctoral student in sports health and fitness, a certified personal trainer, and a fitness athlete, I can say that staying fit and maintaining a healthy diet come from preparation, consistency, and dedication. I make sure to count my calories daily, which can easily be done by preparing a meal plan ahead of time and following the daily plan by prepping meals. If one does not have experience in creating a meal or exercise plan, one can consult a registered dietician or personal trainer.

It is important to consult a professional with the proper credentials when starting a new diet or exercise prescription. Further, a healthy diet is relative to staying fit. While daily exercise encourages weight loss through the burning of calories, I would say that one’s diet is the strongest contributor
to weight loss (or gain).

My tip about my nutrition is to develop a well researched meal plan with a balance of macronutrients that pertains to one’s goals. If one is trying to gain muscle, more calories may be consumed as opposed to someone who is trying to lean down, where less calories may be consumed. Ultimately, it’s calories in vs. calories out.

If you burn more calories than you consume, you will trigger weight loss. If you consume more calories than you burn, you will gain weight. Therefore, depending on my goals, preparing and staying consistent with a daily meal plan and exercise plan, and staying dedicated to my fitness goals, is the way I stay fit and healthy. One final thought, it also helps to surround oneself with a supportive network of friends to contact for when one feels challenged to make unhealthy choices.

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